Tag Archives: meal prep

Easy freezer burritos – with diet options

meal prep: freezer burritos

meal prep: freezer burritos

Freezer burritos are one of the handiest things you can have stashed in the freezer, for easy meals or snacks any time! They were my go-to lunch last year while I was on my way to losing 33 pounds. Back then, this was a plain ol’ beef, bean and cheese burrito recipe, but I’ve since modified it to accommodate Paleo and other diet restrictions. I’m providing notes here so you can make it as traditional or as Paleo as you like it. It’s very customizable!

First, a few notes about the ingredients…

The tortillas. If you’re not gluten-restricted and you want the easiest option, just pick up your favorite brand of soft wheat tortillas from the store. Or better yet, stop by your favorite locally-owned Mexican restaurant and get a to-go order of tortillas.

If you’re eliminating gluten and/or grains from your diet, pick up your favorite ready-made gluten-free tortillas, or try this crepe-like recipe from Stupid Easy Paleo (this is the one I use), or this egg-free, cassava-flour based one from Eat Heal Thrive.

Beans vs sweet potatoes. There’s some debate as to whether beans are really good for you or not. The Paleo/Whole30 camp says that the proteins in legumes may mimic some of the body’s proteins, potentially kicking off auto-immune issues. To make a Paleo version, I swapped out mashed sweet potatoes for the same texture — and I ended up loving the sweet note they bring to the dish.

Here’s a nutrition comparison of the two (their fat and calorie profile are similar, so I left those out):

nutrition; sweet potatoes vs refried beans

Note that the sweet potatoes are higher in sugary carbs and lower in protein, but that they have tons of Vitamin A, while beans have none. (If you’re using the crepe-like tortillas, you’ve omitted a good deal of carbs right there, so it’s still not a carb-heavy dish.)

Feel free to use whichever you prefer for taste or nutrition — or maybe get crazy and use both!

The cheese. Feel free to include cheese if it fits into your healthy eating style. Omit it if it doesn’t.

The bell peppers. These are here to add fiber and Vitamin C. There’s really no downside to them, unless you just hate them (or can’t eat nightshades).

The meat. I believe that hormone-free, antibiotic-free red meat is a good thing. (I am from Kansas!) If you have an aversion to beef, feel free to sub ground turkey or another protein of your choice.

The salsa. Use your favorite. To keep it healthy, check the label to make sure there’s no sugar or corn syrup.

The taco seasoning. Sure, you can buy some ready-made. But check the label to make sure there’s no sugar, maltodextrin, corn starch, or other unnecessary fillers. Cheaper and healthier: make your own.

The guacamole. While not essential, it makes a nice visual finish, as well as adding flavor and healthy fat! If you happen to have some homemade, by all means use that! However, I usually just keep some Wholly Guacamole single-serve packs in the fridge; one is the perfect size to spread over a couple burritos.

Finally, a note about servings: Because there are so many variables in this recipe, I can only give you an approximation of how many burritos it will make. I get six or seven; your mileage may vary. Also, once you’ve made it once or twice and tuned into how you like to make it, you can certainly double or triple the recipe to really stock up.

Beef and sweet potato freezer burrito recipe

1 or 2 T. olive or coconut oil

1 small (or half a large) yellow onion, diced

1/2 large red bell pepper, diced

1 pound ground beef

1 medium sweet potato, already cooked and diced

(or sub half a can of refried beans)

1 cup of your favorite salsa (or more, to taste)

2 teaspoons taco seasoning (or more, to taste)

3/4 cup shredded cheddar or monterrey jack cheese (optional)

several 6″ tortillas


Dice peppers and onion, and saute in olive oil until they are soft. Leave in the pan but push them off to the side.

freezer burritos in the making

Brown the ground beef, drain excess fat if you want, and add in the taco seasoning; stir it all together till spices are distributed. Then add sweet potatoes (or beans) and salsa, and stir till evenly combined. Taste, and add salsa and/or taco seasoning till you’re happy with the flavor. Remove from heat.

Lay out several squares of waxed paper or parchment. These should be two or three inches wider than the diameter of your tortillas, and long enough to wrap around one two or three times. Lay a tortilla on each. Spoon the desired amount of filling down the center of the tortillas, in about a 2″-wide line from one edge to the other. Sprinkle with cheese, if using. Roll the burrito into a tube; no need to fold in the ends. If your filling isn’t sticky enough to hold the tortilla closed, secure it with a toothpick.

freezer burritos - roll 'em up

Then wrap the paper around it. Again, no need to fold in the ends. Repeat till filling is all used. Place wrapped burritos on a cookie sheet or other flat surface, setting them down in such a way that the weight of the burrito holds the paper in place. Then place this in the freezer till the burritos are firm.

freezer burritos, ready to go in the freezer

Then put them all into a large plastic baggie and return to the freezer.

To reheat a burrito, remove the wrapper and place seam-side-down on a plate, and microwave for 30 seconds. Then turn it over and microwave till heated through. I use the “reheat” button on my microwave; every machine is different, so experiment to find what works for you, and make a note of that. Be sure to remove the toothpick before topping with guac!

Make up a batch of these on the weekend, and you’ll have healthy, easy lunches — or dinners, or snacks — on hand for a quick, few-minute meal!


Follow me on Instagram for more quick, easy healthy food ideas.


Pin me!

beef + sweet potato freezer burritos


New to eating gluten-free? Or thinking of going Paleo?

Check out my 20-Day Countdown to a New Way of Eating!




30-minute marinara: 6 ingredients; sugar-free

paleo sugar-free make-ahead marinara recipe

I found this make-ahead marinara sauce recipe in a Good Housekeeping magazine in 2009, and it’s been my go-to pasta/spaghetti/pizza/whatever sauce ever since!

Do you know what’s in your store-bought marinara sauce? Here’s the ingredient list for Ragu:

Tomato Puree (Water, Tomato Paste), Vegetable Oil (Contains One Or More Of The Following: Soybean Oil, Corn Oil), High Fructose Corn Syrup, Salt, Dried Onions, Extra Virgin Olive Oil, Romano Cheese (Cow’s Milk, Cheese Cultures, Salt, Enzymes), Spices, Natural Flavor.

I like making my own, so I know there’s no sugar, corn syrup, or bad oils in it, but I love how easy this recipe is to whip up! I double the original recipe, and keep the extra in the freezer. Because there’s no shortage of what you can pair with marinara…

paleo meatballs, marinara, roasted cauliflower
Paleo meatballs with marinara over zucchini noodles, with a side of Italian cauliflower

Things to do with marinara sauce:

  • Of course, the classic: Serve it with meatballs or browned beef, and pasta or zucchini/squash noodles.
  • Use it as a basic pizza sauce.
  • Dollop some heated marinara over cooked green beans or zucchini. Optional: add a little grated Parm on top. Yum! You might get veggi-phobes to like this one!
  • Delicious on salmon, too.
  • Top a grilled chicken breast with some marinara and a slice of mozzarella cheese, and heat till the cheese melts.
  • Brown some crumbled sausage, then add marinara and heat through. Toss with some cooked store-bought tortillini. Optional: add chopped spinach.
  • Add it to a soup of broth and vegetables — adding meatballs, sausage, or chicken is optional — and you’ve got something close to minestrone.
  • Italian tomato butter: Blend 1 stick softened butter and 1/4 cup marinara sauce; refrigerate till solid, and let it melt over hot vegetables, fish, or grilled chicken.
  • Pasta alla vodka: just add cream and vodka for this classic Italian sauce. Simmer 1/2 cup heavy cream and 3 cups marinara sauce in a skillet for 3 – 5 minutes. Remove from heat and stir in 2 to 3 tablespoons vodka. Optional: cook a few minutes to burn off some of the alcohol. Toss with cooked pasta. Shrimp or lobster is a nice add-in, too.
  • PALEO pasta alla vodka: Yep! No cream, no vodka, no pasta — still tastes great! Recipe here.

This sauce tastes best if you can get fresh basil, but if you can’t, just substitute two or three tablespoons of basil pesto.

And if you make it without pesto (because of the cheese), this is Paleo friendly and Whole30 compliant! And perfect for anyone who’s trying to go sugar-free.

(Oh, by the way… I’m not including the salt and pepper in the “6-ingredient” count, because: 1) everybody’s got S & P, 2) they take no effort, and 3) they go in everything, right?!)


Make-ahead marinara sauce recipe

2 T. olive oil

2 small or 1 large onion(s), chopped

4 cloves garlic, crushed

1  5.5 or 6 oz. can tomato paste

2  28-oz. cans tomatoes: crushed or sauce, depending on desired texture

2/3 c. loosely-packed fresh basil, chopped

1/2 to 1 t. salt

1/2 t. black pepper – freshly ground, if possible


  1. In a 4-1/2 quart sauce pan, heat the olive oil over medium heat, and saute the onions till soft and just starting to brown, about 10 to 12 minutes. Stir occasionally.
  2. Stir in garlic and tomato paste and cook one minute; add tomatoes. If you want a really smooth sauce, use tomato sauce. If you want a sauce with a little more body, use crushed. If you want a chunky sauce, use whole tomatoes and break them up with a spoon as they cook. Or use a combination. (See my comparison of two brands of organic crushed tomatoes at the end of this post.)
  3. Turn up the heat and cook till the mixture boils, then turn the heat back down to medium/medium-low and simmer for 15 minutes, stirring occasionally.
  4. Stir in the basil and minimum salt and pepper. Taste and adjust seasoning if needed.

That’s it! How easy is that?!

 Tips for freezing marinara

If not using immediately, transfer to container(s) and refrigerate or freeze. Here are some tips on the freezing process…

I like to divide the batch into one-cup units, but that’s for a household of two. For a bigger family, you might want to go with two-cup or larger containers. I pour it into individual plastic containers then put those on a cookie sheet and get it as level as possible in the freezer, so the frozen sauce will be an even thickness.


Then once they’re frozen, I pop them out of the plastic containers and into sandwich-size baggies, then seal those and put them in a gallon baggies. This takes up less space than the hard containers. Putting it in the larger baggie makes it easier to keep them all together in the freezer (easier to find and make sure no one is left behind), plus it’s an extra layer of protection in the freezer. I label the large bag so I don’t end up wondering later if that’s marinara or chili.



Another tip: I’ve found that 17.6 oz. Fage yogurt containers create frozen disks that fit perfectly into these 2-cup glass storage bowls when it comes time to thaw the sauce. (link goes to my Amazon store)

freezing marinara sauce: the containers

It keeps well in the freezer and reheats beautifully! It may separate while thawing, but just stir it together and it’ll be good as fresh.

To thaw, you can use the microwave, or set it in the fridge for several hours, or just heat it slowly at first in a sauce pan, then break it up and turn up the heat as it begins to thaw.

You are gonna love this sauce! It tastes really fresh and light, and knowing it’s completely free of sugar, corn syrup — better yet!

Comparison of Simple Truth Organic and Muir Glen Organic crushed tomatoes

I used a combination of two brands of crushed tomatoes, so I could test them against one another, at least before they went in the sauce.


On the left, Dillons/Kroger organic store brand; on the right, Muir Glen organic. You can see the second has a little chunkier texture and a slightly redder color, both of which I like. It tasted a little better, but that wasn’t really a fair fight: the store brand was plain and no salt added; the Muir Glen had salt and other seasonings. I would use either one again.

Don’t lose this recipe: Pin it!

paleo sugar-free make-ahead marinara recipe

Make-ahead roasted sweet potato

Whole30 Paleo breakfast: easy with make-ahead prep!

One of the biggest challenges in eating clean and healthy is putting together meals. And one of the most important tips/tricks for making healthy meals super easy is to have some food “building blocks” ready in your fridge and freezer at all times. I plan to do a complete post on this soon, but for now, here is one of my favorites: sweet potatoes. They’re easy to prep, keep well in the fridge, and very versatile at playing well with other foods.

Plus, when you’re looking for nutrient-dense foods, sweet potato is a super-hero source of Vitamin A! This chart shows amounts for a whole 5″ potato, but even half this is good! (nutrition data source)

sweet potato nutrition chart

I learned this prep method from the ladies at Layers of Happiness, but their recipe was for a complete dish. I’ve just borrowed the method, and adapted it for the ready-t0-go-ingredients tray in my Whole30 compliant fridge. (A post for another day.)

I start with a medium-sized sweet potato. What I’m calling “medium”  is about 5 or 6″ long and roughly 3″ wide at the widest point. Give it a good scrubbing with a vegetable brush under running water, then pat dry. Poke several holes in it with a fork. I usually make three or four pokes on one side, then turn it over and repeat.

Then I put it in the microwave on high for one minute and 45 seconds; turn it over and repeat. (Please note that all microwaves are different and you will probably need to experiment to find the timing that works with yours.)

If you learn better by watching, here’s a short video:

Next, I take it out and cut it in half. It should be somewhat soft all the way through. It doesn’t need to be thoroughly soft, and you really don’t want it to be. But if it’s still hard in the middle, you can put the halves cut-side-down on a microwave safe plate and zap it for another 30 – 45 seconds.

Then, using a sharp paring or steak knife, cut the flesh of the sweet potato into cubes of about 1/2″ — but don’t cut all the way through to the skin. You may go ahead and cut all the way through the middle, if you like. (Note/update: I used to leave them semi-cut, like this, but I found that I usually use them diced, so now I just cut all the way through the skin and store them diced.)

cubed roasted sweet potato - whole30, paleo

Just stash this in an airtight container in the fridge, ready to deploy for all kinds of easy Whole30/Paleo meals. Such as…

A breakfast stir-fry with eggs, sausage, spinach, and sweet potato.

whole30 paleo breakfast eggs sausage sweet potato spinach


Another breakfast option — and one reason you don’t cut all the way through the skin. Scramble your favorite eggs and meat combo, and serve it on top of a reheated sweet potato half or quarter. Add snipped chives, if you have ’em, for color and flavor:

whole30 paleo easy meal: egg + bacon scramble on sweet potato


A super-easy side dish: Spread some bacon fat (or other healthy fat of your choice), salt, and pepper on top, and reheat. Sweet potato and pork were made for each other:

whole30 paleo dinner: pork, sweet potato + cauliflower


Mashing your prepped sweet potatoes is another option. One of my very favorite easy meals is to top a prepped, reheated sweet potato with some pulled pork or carnitas. Optional: top it all off with some caramelized onions. I haven’t shot a photo of that exact dish, but here’s a similar combo from Free the Animal:

carnitas on sweet potato, by freetheanimal.com
image by freetheanimal.com


One of my favorite easy lunches is to throw some leftover pork or sausage in some bone broth — either chicken or ham — and some veggies from my make-ahead tray; here, I used sweet potato, onion, and zucchini:

sausage, sweet potato, zucchini soup - make ahead paleo whole30


This soup is thickened with an egg yolk. On this particular day, I was lucky enough to have some local eggs from a friend. The yolks were almost orange, and it gave the broth a lovely golden color!

The healthy breakfast and soup options are really endless — even within Whole30 restrictions! Once you have some mostly-cooked, mostly-diced sweet potato in the fridge, you’ll find all kinds of new ways to use this flavorful, healthful, versatile veggie!

Like this post? Please pin it!

whole30 paleo sweet potato tips


New to eating gluten-free? Or thinking of going Paleo?

Check out my 20-Day Countdown to a New Way of Eating!


Thanksgiving and Christmas food prep FAQs

Holiday food prep tips and checklists; how long to cook turkey, ham, vegetables, and more.

Trying to plan a Thanksgiving or Christmas meal?

Here are some tips, calculators, and checklists.
roasted turkey; how long to cook, and other tips


cave-tools-thermometerFor any meat, a meat thermometer is the essential gadget to make sure your meat comes out perfectly every time. 
Image from farmflavor.com


Image from campbellskitchen.com


  • Make-ahead crockpot green bean casserole. Save your oven for other things, and save some day-of panic: Here’s the classic green bean casserole that everyone wants for Thanksgiving, tweaked to work in a crock pot / slow-cooker, and with optional make-ahead instructions. Classic green bean casserole for crockpot.
  • Low-carb substitute for mashed potatoes. If you’ve tried mashed cauliflower and been disappointed, maybe you just didn’t add enough fat! Try this recipe.
  • Roasted vegetables timetable. The number one must-do side dish at our house — besides the turkey, of course. Oh, and pumpkin pie! Okay, the third-most popular dish: roasted vegetables. A slow roast works oven magic, turning onions, carrots and bell peppers into sugar-free candy-sweet goodness! Here’s a timetable for roasted vegetables: what goes into in the oven when, to make everything come out perfect.
This is my favorite pan for roasted vegetables, and anything else that can be made on a rimmed cookie sheet: USA Pan Jelly Roll Pan.* LOVE LOVE LOVE THIS PAN!!! Bakes evenly, rinses off like brand-new teflon every time. Everyone in my house has been threatened to not even think of co-opting this for some craft or garage project!

All foods: How much per person?

  • Here’s a thorough chart from Good Housekeeping, showing per-person serving recommendations for 8, 10, 12, 16, 20 and 24 people, for 10 popular holiday foods. It includes turkey, stuffing, potatoes, green beans, sweet potatoes, cranberry sauce, pie, and more. View the pdf.


Holiday meal planning checklists and calculators

  • An Excel spreadsheet that you can plug your number of guests into (including how many are vegetarians!), and it tells you how much food to buy. The page where you download it is a little confusing; just scroll down until you see this:

Would you rather have pictures?

Here’s a well-done info graphic from The Savory, showing turkey thawing time, brining time, brining recipe, roasting time, and more. This image is only one small part of it:
Image from The Savory
Pin it for later!
Here's all your holiday food prep and meal prep info: tips, checklists, recipe links, and more!
* Note: Product links in this post are to my Amazon store where I get a smidgen of the sales, but I truly use and fanatically love every product I link to.
Tabletop photo by Gabriel Garcia Marengo on Unsplash
Turkey photo by Alison Marras on Unsplash
Baking photo by Gaelle Marcel on Unsplash